Monday Jun 30 |
 | mental 30 [0] | |
| (injured) (rest day) |
| session with Tracey. Did some vis while wearing the m-wave which went really well.
talked about the plan leading up to WOC. |
Sunday Jun 29 |
| orienteering 15:23 [4] *** | |
| (injured) |
| Otervals on Riverdale map. Fun tricky little courses that Pippa set for me.
Achilles was sore and today's course was a little harder on it but like yesterday it seemed to get better.
4:07, 4:35, 3:00, 3:40 w/ 3 rec
148, 155, 155, 156
164, 169, 169, 171 |
| running warm up/down 40:00 [1] | |
| |
| and recovery for the intervals |
| mental 20 [0] | |
| |
| vis of pre-race and goals. then after re-run positive elements |
| stationary/road bike 55:00 [1] | |
| |
| easy ride in the pm. Range Rd-Mtn View to PC and back through Rabbit's Foot. Must remember to wear more clothing. Pretty frozen without a jacket especially on the downhills despite the blue sunny skies |
Saturday Jun 28 |
| running warm up/down 20:00 [1] | |
| |
| |
| orienteering 20:00 [4] | |
| (injured) |
| Ran a longish sprint course that J designed for me. Really pleased with how it went. I felt a little bit of pain at the beginning and I didn't feel like I could fully push off but it just kept feeling better and better. The O was good, too. Mostly good flow and clean controls. :-))) |
| visualization 30 [0] | |
| |
| pre-race routine. Rehearsal.
replay after |
| strength 30:00 [5] | |
| |
| no pilates so did some at home. Not sure it was as hard as Liz's class but felt good to do it anyway |
Friday Jun 27 |
| stationary/road bike 35:00 [1] | |
| (injured) |
| to work and back |
| mental 45 [0] | |
| |
| vis of prerace. Vis/map study of Cap college courses from Van camp |
Thursday Jun 26 |
| running 30:00 [1] | |
| (injured) |
| easy run to work in the morning. could feel my achilles and not able to push off fully but pretty pleased to be able to run. |
| pool running intervals 16:00 [4] | |
| |
| 4x4 in the pool w/3 rec |
| pool running warm up/down 29:00 [1] | |
| |
| and recovery |
| map study 30 [0] | |
| |
| vis pre race and then straight into map study/vis of sprint course |
Wednesday Jun 25 |
| stationary/road bike intervals 18:00 [4] | |
| (injured) |
| 6x3 w3 rec on bike. First hill coming up from Schwatka Lake Rd from float plane dock to top of hill. |
| stationary/road bike warm up/down 1:20:00 [1] | |
| |
| and recovery. Ride down to Schwatka. Then over to Jr training on Grey Mtn Rd. Ride home afterwards. Walked with the kids to the start and mostly watched them running around playing Capture the Flag
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| map study 45 [0] | |
| |
| looking at sprint maps at lunch |
Tuesday Jun 24 |
| pool running intervals 48:00  | |
| |
| in the morning. |
| running 15:00 [1] | |
| (injured) |
| a shuffle around the streets. Physio wanted me to try running to see what it was like. I was able to do the calf lowering exercises so she wanted me to try running. Able to jog. Still a pretty sore and unable to push off totally fine but encouraging... |
| stationary/road bike 1:05:00 [1] | |
| |
| rode downtown to drop off movie and go to the bank. Headed out along Schwatka Lake Road up to the highway and back home. Beautiful evening. |
| mental 45 [0] | |
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| at lunch at work doing pre-race. in the evening visualizing running of sprint courses. |
Monday Jun 23 |
| mental 30 [0] | |
| |
| good meeting with Tracey and then some vis of prerace at lunch |
| stationary/road bike 2:00:00 [1] | |
| (injured) |
| rainy and cold so on the trainer watching a movie |
Sunday Jun 22 |
| mental 20 [0] | |
| |
| relaxation and prerace |
| pool running 16:00 [4] | |
| (injured) |
| 4x4 w/3 rec in the pool. Hard to keep good form dragging your legs through the water but it felt good to get the HR up at any rate
|
| pool running warm up/down 32:00 [1] | |
| |
| and recovery |
Saturday Jun 21 |
| strength (pilates) 30:00 [5] | |
| (injured) |
| |
| stationary/road bike 1:30:00 [1] | |
| |
| trainer--finished watching the movie |
Friday Jun 20 |
| stationary/road bike 1:00:00 [1] | |
| (injured) |
| on the trainer watching The Last King of Scotland. Even with the movie as a distraction it was a major effort to be motivated enough to do a workout |
Thursday Jun 19 |
| stationary/road bike 22:00 [4] | |
| (injured) |
| I think my first intervals ever on a bike. At least my first ones in a VERY long time. started at traffic circle and climbed through Logan to the top of Falcon. back down Hamilton for the recovery. Nice to do something hard. I am clearly not a cyclist so HR wasn't coming up even though my legs were quite tired.
5:40,5:30,5:24,5:31w/~3:40 rec
165, 160, 161, ??
148, 152, 152, ?? |
| stationary/road bike warm up/down 33:00 [1] | |
| |
| and recovery for intervals |
Wednesday Jun 18 |
| mental 10 [0] | |
| (injured) |
| relaxation
thought I would try a short run but took about 2 steps before I called that off. |
Tuesday Jun 17 |
| stationary/road bike 1:00:00 [1] | |
| (injured) |
| on trainer in the basement in the morning |
| |
| C • Injury? 4 |
| stationary/road bike 1:55:00 [1] | |
| |
| almost to Kookatsoon and back. kind of a wet cold ride through several showers. Heel was okay. |
| visualization 20 [0] | |
| |
| pre-race plan and relaxation |
Monday Jun 16 |
| strength 10:00 [5] | |
| (injured) |
| core and some stretching(not included in time) |
| visualization 30 [0] | |
| |
| of sprint course from Switz 2003 |
Sunday Jun 15 |
| stationary/road bike 1:20:00  | |
| (injured) |
| nice ride in the morning |
| stationary/road bike 1:30:00 [3] | |
| |
| my butt survived the second ride. a bit more casual and warmer than the morning ride. Enjoyed being out and covering all that distance in a relatively short distance. |
| mental 30 [0] | |
| |
| relaxation, pre-race and visual of short sprint course |
Saturday Jun 14 |
| strength (pilates) 30:00 [5] | |
| (injured) |
| usual class with Liz |
| stationary/road bike 1:30:00 [1] | |
| |
| nice ride on Don's road bike |
| mental 1:00 [0] | |
| |
| relaxation, visual of sprint course, focus on healing achilles |
Friday Jun 13 |
| stationary/road bike 50:00 [1] | |
| (injured) |
| nice short ride on Don's road bike. So nice that I can borrow it. Even better that I seem to be able to ride without aggravating my achilles. I was in to see the physio again today. It seems to be improving each day. I guess all the ultrasound, massage and acupuncture is doing something. Best of all she does this great tape job that kind of locks my heel in place. |
Thursday Jun 12 |
| mental 1:15 [0] | |
| (injured) |
| visualization of pre-race with relaxation and key words.
map study of sprint course from Japan and visualization
positive about situation--"few days rest is good" "should be fine after a couple of days"
imagery of healing |
Wednesday Jun 11 |
| mental 1:00 [0] | |
| (injured) |
| this is for the last 3 days. been working on activation levels and pre-race mostly.
achilles was quite sore today. limping around. no choice but a day off. still hopeful that I can at least do some alternate training soon. |
Tuesday Jun 10 |
| other (badminton) 45:00 [1] | |
| (injured) |
| great doubles match at lunch. I wanted to do something different and not too hard. In retrospect it was pretty stupid to do a stop-start activity like that. I pulled my achilles a bit. afterwards it was really sore. |
Monday Jun 9 |
| orienteering 1:05:00 [1] | |
| |
| shadowing Lee, who did really well, on the college map. short line-o, sidehill and some compass. |
Sunday Jun 8 |
| running 1:40:00 [1] | |
| |
| hanging and picking up controls for WAR. It was more of an adventure than normal with near freezing temperatures and SNOW. It was actually sticking. Some of the teams were able to follow footprints to the controls. Super tight race with the top 3 teams within 2 mins (although Colin and Nansen forgot to take a photo at the photo control and incurred a time penalty). Results at
www.yukonorienteering.ca/war
There should be pics and route gadget up soon |
| |
| C • adventure run temps 2 |
| running intervals 5:40 [5] | |
| |
| 10x~200 in 33-35 w/ 1:30 rec
on path beside Hamilton Blvd |
| running warm up/down 30:00 [1] | |
| |
| and recovery |
Saturday Jun 7 |
| orienteering 1:55:00 [1] ***** | |
| ahr:127 max:151 |
| long run on Long Lake. Pretty good focus. I had to relocate a couple of times but managed well and pretty quickly. |
| strength (pilates) 30:00 [5] | |
| |
| particularly brutal class. Nice to see Jeane Lassen there. good to hear that she also finds it tough :-) |
Friday Jun 6 |
| orienteering 1:30:00  | |
| |
| hanging controls for Jr training and shadowing Colin and Lee |
| running 13:00 [4] | |
| |
| 4x1km in 3:19, 3:12, 3:17, 3:11 along Riverfront Trail after jr training. Legs a bit heavy and hamstrings a bit tight but thought I had better try to squeeze in a bit of intensity |
| running warm up/down 20:00 [1] | |
| max:169 |
| and recovery. |
Thursday Jun 5 |
| running 45:00 [1] | |
| |
| |
Wednesday Jun 4 |
| running warm up/down 25:00 [1] | |
| |
| |
| orienteering race (Bmeet) 44:40 [4] *** | |
| |
| From Magnusson Parking. Thick and heavy running but fun to go in an area we don't use that often. Made a couple of mistakes. the first I recovered quickly. The second I got fairly far off the line before I realized what I had done. Didn't really lose much time relocating --mostly just a poor route. |
Tuesday Jun 3 |
| running 2:40:00 [1] | |
| |
| Forest and I ran the WAR course. The nav was a bit easy for me to call it orienteering. It will be physically challenging for sure and tricky enough to slow down some of the non-O teams a bit. $750 to be won!!!
I have given a bit of an overview on the blog.
http://dl1.yukoncollege.yk.ca/brent
|
Monday Jun 2 |
| running warm up/down 36:00 [1] | |
| |
| longer 25 min out on trail above hospital after otervals |
| orienteering intervals (Otervals) 25:00 [4] | |
| |
| 5:12, (4:30), 3:20 (2:14),5:18(2:54),5:06(3:13)6:21(6:33)
on Riverdale map. Fun. Rodney followed me around and tried to keep up with the map reading. So impressed by how well he did. He was pointing out things as we were going along. Even found one control first when I bobbled it.
|
| running (recovery) 25:00 [1] | |
| |
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| other (badminton) 30:00 [1] | |
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| at lunch |
Sunday Jun 1 |
| running 30:00 [1] | |
| |
| run over to UdeM campus |
| orienteering 16:00 [2] | |
| |
| control picking activity. tried to be smooth in and out of the controls. |